The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER] [The Weekly Dose] LATEST ARTICLES [Made America Fat] [The Food That Really Made America Fat] by TC Luoma Chances are, if you're fat or even a little chubby, this food is a big part of the problem... even if you're not eating it. [Double Barbell Press] [Tip: Do the Double Barbell Press] by Joel Seedman, PhD It looks crazy, but it'll build your delts and overhead strength like nothing else. [Best Chest Exercise] [Tip: The Best Chest Exercise You've Never Tried] by Chad Waterbury A new exercise for pecs and a new method to trigger chest growth. Add this odd-looking move to your current program. [10 Most Overrated] [The 10 Most Overrated Workouts and Diets] by T Nation We ask our experts what training method or diet trend is the most overrated. They don't hold back. Let the butt-hurt begin. [3-Point Push-Up Test] [Tip: The 3-Point Push-Up Test] by Mike Robertson Want to get the most out of push-ups? Make sure you can pass this test. [Stay Full and Lose Fat] [Tip: An Easy Way to Stay Full and Lose Fat] by TC Luoma The scientific way to increase satiation and reduce calorie intake. And it only takes about 20 seconds. [Social Media] [5 Ways Social Media is Ruining Fitness] by Tim Hendren Twitter, Facebook, and Instagram are awesome, until they start to interfere with your progress. Don't fall into these traps. [Little Range of Motion] [Tip: Little Range of Motion, Big Muscles] by Michael Warren Sometimes you have to break the rules to build muscle. Here's one example, plus a great way to build your chest. [The Push-Up] [Tip: The Push-Up That Prevents Injuries] by Mike Robertson The stronger and more athletic you are, the more you need to add this move into your program. Check it out. [CrossFit and Powerlifting] [Better Than CrossFit and Powerlifting] by Glenn Pendlay Powerlifting has a total – the sum of its three lifts. CrossFit has a total too. But are they really the best tests of athleticism? Enter the Pendlay total. [4 + 2 for Strength Gains] [Tip: 4 + 2 for Strength Gains] by Lee Boyce Here's a challenging, but smart way to build strength fast. [Hybrid Chest Press] [Tip: The Hybrid Chest Press for Hypertrophy] by Dr John Rusin This combo exercise will nail every part of your chest. Check it out. [The One Supplement] [The One Supplement You Can't Live Without] by T Nation Some supplements are okay. Some are very good. And there are a few you just don't want to live without. We asked our pros and experts about their favorites. [The Sweeping Deadlift] [Tip: The Sweeping Deadlift for Strong Lats] by Christian Thibaudeau This little-known exercise will not only build your lats, it'll make you a better deadlifter and Olympic lifter. Here's how to do it. [Heavy Negatives] [Tip: Heavy Negatives & High-Rep Finishers] by Joel Seedman, PhD Combine these two methods for fast muscle growth. Here's how. [Fats Boost Testosterone] [Tip: The Two Fats That Boost Testosterone] by TC Luoma The more you ingest of either of these two fats, the more T your body produces. [Isolation Exercises] [Tip: Isolation Exercises vs. Big Lifts] by Clay Hyght, DC What's best for muscle growth? Here are some insights. [Make Trashcan Chili] [Tip: How to Make Trashcan Chili] by Chris Shugart Follow these simple steps and make a muscle-building meal that tastes so good you'll forget it's good for you. [Build Quads] [Tip: Build Quads Without Knee Pain] by Ben Bruno Got knee pain or recovering from an injury? You don't have to watch your quads or your leg strength dwindle away. Try these 3 moves. [Serious Athletes] FEATURE ARTICLE [Keep Testosterone Levels High] by TC Luoma [Keep Testosterone Levels High] You know that testosterone plays a role in muscle size and strength, libido, energy, and keeping body fat low, but high testosterone is also important to just plain staying alive. Contrary to what late-night TV lawyer commercials spout about high testosterone killing people, it's low testosterone that's the real concern. Low testosterone levels correlate strongly with: • Higher risk of cardiovascular disease • Narrowing of carotid arteries • Abnormal EKG • More frequent congestive heart failure • Increased incidence of angina • Increased body mass index • Type II diabetes • Metabolic syndrome • Insulin resistance • Higher death rate from all causes, including cardiac mortality Maybe you did a double take at the last item in the list. You should've. One study involving 858 male service veterans found that low testosterone individuals had an 88 percent greater chance of dying, for any reason, even after variables like age, other illnesses, and body mass index were accounted for. Are you immune to low testosterone because you're a lifter? Nope. Male athletes often have lower testosterone than untrained men. One study found that weight lifters (along with rowers, cyclists, and swimmers) had testosterone levels that were 60-85 percent of untrained men. It might have to do with some yet-unexplained exercise-related increase in steroid hormone binding globulin (SHBG), which makes less testosterone available to tissues. Low testosterone levels seem to be epidemic among lifters. True, testosterone levels usually go up after an intense workout, but the rise is short-lived and levels often drop to below baseline soon after. So keep testosterone high. Use herbal testosterone boosters (we like [Alpha Male]), and if your levels are seriously deficient, consider physician-monitored testosterone replacement therapy. TRENDING [Half-Hour Deadlift Challenge] [Tip: Take the Half-Hour Deadlift Challenge] by Dan John Can you pull two reps of at least 315 pounds every minute? If not you're either weak or out of shape. Check out the test. [Carb Cycling for Fat Loss] [Carb Cycling for Fat Loss] by Tim Henriques Think carb cycling is too damn complicated for real men to follow? Coach Henriques' plan is as simple as it is effective. [Velocity Diet] POWERFUL WORDS What worked once may not work again. It's always tough to watch some middle-aged man try to do what he did when he was 16. While the thought process might be admirable, the reality is that we're not the same people we were before. As you change, so must your training, diet, and mind. You can't get anywhere if you don't evolve. – [Jim Wendler] Less talking. More lifting. Never train with someone who's got this backwards. – [T Nation (Twitter)] Trying to avoid junk food? It'll suck at first. You'll feel "deprived" but expect that feeling because it’s not true deprivation. That's exactly how exercise is. If you're not used to physical effort, working out sucks at first. You'll feel "deprived" of comfort. But discomfort isn't always a bad thing, and life without it makes us unable to cope with common things that shouldn't be hard. – [Dani Shugart] [#LegDay] [The best ab exercise] [Which exercise is it for you?] [You know who they are.] Copyright © 2017 T NATION LLC, All rights reserved. [Unsubscribe From List]